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Nutrition: Pre-exercise - Recovery - Hydration - Sources

Rowing requires a unique mix of technique, power and endurance, utilizing both anaerobic and aerobic energy systems. Rowers have a very high energy and carbohydrate requirement to support training loads and meet body weight and strength goals. This summary is intended to provide general information on sports nutrition for pre-exercise, during exercise and recovery.

Please check with your physician before implementing or following any of the information contained herein. The information is not intended to:

1. Provide individuals with personalized nutritional information or plans,
2. dispense medical advice of any kind

There are three stages where nutrition plays a role in performance - before, during and after activity. One of the primary goals of sports nutrition is to optimize the availability of muscle glycogen, thereby insuring optimal performance. The body uses both glucose and glycogen stores from muscles to fuel its work. Glucose is stored in the liver and muscles as glycogen. During exercise, the liver breaks down its glycogen and releases glucose into the bloodstream. The more glycogen the muscles store, the longer the stores will last during physical activity. The rower will be less fatigued.

Athletes sometimes consume simple carbohydrates such as honey, candy or soft drinks right before exercise in hopes of getting quick energy. Unfortunately, eating sugary foods won't provide it. Most of the energy for exercise comes from foods eaten several hours or even days before the start of the race.

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Fasting is detrimental to performance and is strongly discouraged before exercise or a performance. Also, what you eat several days before endurance activities ensures you will start exercise with glycogen loaded muscles.

A) Eating before an early morning session:
After an overnight fast (sleeping), liver glycogen is depleted. Eating well before exercise should:

• Prevent low blood sugar during exercise
• Provide fuel by topping off muscle glycogen stores
• Settle your stomach by absorbing gastric juices and prevent hunger
• Instill confidence in your abilities

If you can’t tolerate solid food in the morning, then a smoothie (using yogurt and fruit) or a glass of orange juice can be useful in providing essential carbohydrates. Food eaten before training should contain carbohydrates. It should be low in fat and fiber to aid in digestion and reduce the risk of gastrointestinal discomfort or upsets. Avoid sugary and fried foods.

B) Eating before events later in the day
It’s a good idea to eat a high carbohydrate, low fat meal with a lean source of protein 3-4 hours before an event. A small meal 2-3 hours before the event should follow. An example of a small meal could be, ? cup of cereal, 1 small banana and 1 cup skim milk. Finally, a small snack 15-20 minutes before the race will top off the muscles. A few fig newton cookies, graham crackers or small bagel would do the trick.

C) Foods to Avoid Before Exercise
Any foods with a lot of fat can be very difficult and slow to digest. Fast foods, hot dogs, doughnuts, nachos, potato chips and candy bars are very high in fat and remain in the stomach for a long time. If you eat these foods pre-event, they will likely be with you thought the competition.

Caffeine acts as a stimulant on the central nervous system. It had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Recent research, however, doesn’t support that theory. When caffeine improves endurance, it does so by acting as a stimulant. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

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D) Suggested Pre-Competition Foods

1 hour before event:

• fruit or vegetable juice such as orange, tomato, V-8 and/or
• fresh fruit such as apples, watermelon, peaches, grapes, oranges, and/or
• up to 1 and one half cups sports drink.

2-3 hours before event

• fresh fruit
• fruit or vegetable juices
• bagels, bread
• low-fat yogurt,
• sports drink

3-4 hours before event

• fresh fruit
• fruit or vegetable juices
• bread, bagels
• pasta with tomato sauce
• baked potatoes (limit sour cream, butter and toppings)

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“Recovery” refers to the time after the event or training. The goals of recovery nutrition are:

• restore the muscles and liver with glycogen
• replace fluid and electrolytes lost in sweat
• manufacturing of new muscle protein, red blood cells and other cellular components as part of repair and adaptation process.

Inadequate recovery can lead to chronic fatigue and a gradual decline in your performance. Be selective in what you eat after exercise, wise choices will help you recover quickly.

A) Workouts lasting less than 90 minutes
Refuel with a well balanced, high carbohydrate diet.

B) Workouts lasting longer than 90 minutes
What you eat as well as the timing of eating becomes more important in these circumstances. The first 2-3 hours after exercise are critical. Do not wait to eat. Your body needs about 20 hours to replenish its fuel stores and it is the first 2 hours after exercise that the muscles are 2-3 times more receptive to replacing muscle glycogen. Many rowers can’t eat following rowing. A high carbohydrate beverage like a sports drink or orange juice is a good choice. How much carbohydrate should a rower consume immediately following strenuous exercise? A study by Ivy recommends eating ¾ gram of carbs per pound of body weight. A few hours after exercise, the rower can enjoy a high carb. meal. To calculate the amount of carbs you need, follow this formula:

¾ x your weight in pounds= grams of carbs consumed
ie: ¾ x 125 lbs.= 94 grams

Some suggested nutrient dense recovery foods include:

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Getting enough fluid is essential for peak performance. While thirst indicates you need more fluids, you usually become thirsty when fluids are already low. So, thirst is not the first indictor that you need more fluids. Drink before you are thirsty. You will have already lost 1% of your body weight which leads to dehydration.

Dehydration impairs the body’s ability to regulate heat, resulting in increased body heat and an elevated heart rate. Associated negative effects include:

• Increased perceived exertion
• decreased motor control, decision making and concentration
• gastric emptying is slowed resulting in stomach discomfort

Fluid requirements vary markedly between rowers and in different exercise sessions. It is impossible to prescribe a general fluid replacement plan that will meet the needs of all rowers. Rowers can estimate their own fluid requirements by weighing themselves before and after exercise sessions. Drink 16 oz. for every pound of body weight loss.

Research shows that fluid intake is enhanced when beverages are cool, flavored and contain sodium. This makes sports drinks an ideal choice during exercise. Water is still a suitable option during exercise. However, water does not stimulate fluid intake to the same extent as sports drinks.

There is no need to super-hydrate before exercise. Your body can only absorb so much fluid. If you over do it, you may have to (inconveniently) use the bathroom during exercise. A wise tactic is to drink two or more hours pre-exercise so the kidneys have time to process and eliminate the excess. Then drink again five-15 minutes before exercise.

Other useful hydration strategies include:

• drinking with all meals and snacks
• taking a few seconds every 15-20 minutes or between pieces during practice for a drink break.

SOURCES:

1. Department of Sports Nutrition, Australian Sports Commission, 2006
2. Ashland Rowing Club, Ashland Oregon
3. www.urbanext.uiuc.edu/hsnut/hsath2g.html
   Sports and Nutrition, the Winning Connection, Robert Reber, Extension Specialist, Nutrition, University of Illinois Extension at Urbana; Donald Layman, Professor of Nutrition, University of Illinois, Urbana
4. Fluid Facts for Athletes, Nancy Clark, MS,RD, Rowing News, June 2007

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